What is the maximum amount of fat (in grams) a person who wants to reduce weight can have? And what is the minimum amount of fat (in grams) that is required for a person.

Dr. Priyanka SharmaHomeopath3yrs exp

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To calculate the grams of fat you should eat each day to facilitate weight loss while staying healthy, take 20 and 35 percent of your total calorie needs—as recommended by the Institute of Medicine-- and divide by nine, since fat provides nine calories per gram. For example, you’d need to eat 22 to 39 grams of fat when consuming a 1,000-calorie diet, 27 to 47 grams when following a 1,200-calorie meal plan, 31 to 54 grams when consuming 1,400 calories and 36 to 62 grams of fat each day when consuming a 1,600-calorie weight loss diet. The theory behind successful low-fat diets for weight loss is that by reducing your fat intake, you can reduce your total calorie intake. Although some commercial low-fat diets may contain very low levels of dietary fat, the lowest amount of fat that’s safe for adults to consume is 20 percent of your total calorie intake, according to the Institute of Medicine. Keep in mind that fat contains 9 calories per gram, while carbohydrates and protein only provide 4 calories per gram. Reduced-Calorie Diets When choosing a low-fat diet for weight loss, your fat intake should not go below 20 percent of your total daily calorie intake. The National Heart, Lung and Blood Institute respectively suggests women and men to eat 1,000 to 1,600 calories per day and 1,200 to 1,600 calories per day for successful and safe weight loss. Therefore, if you want to follow a 1,000-calorie low-fat diet, eat at least 22 grams of fat per day; and if you consume a 1,600-calorie diet, shoot for about 36 grams of fat each day. These values are based on 20 percent of total daily calories and the fact that fat provides 9 calories per gram. Regular Diets Even if you’re not trying to lose weight, reducing your fat intake—specifically saturated fat—can help lower your heart disease risk. According to the Dietary Guidelines for Americans 2010, most women need about 2,000 calories per day, while many adult men require about 2,500 calories each day for healthy weight maintenance. If you eat 2,000 calories a day, eat at least 44 grams of fat and if you follow a 2,500-calorie plan, aim for at least 56 grams of fat each day. Low-Fat vs. Low-Carb You don’t have to go low fat to stay healthy or even lose weight. According to a study published in a 2009 edition of the journal “Diabetes,” participants who followed a reduced-carb, low-fat diet--consisting of 20 percent of their calories from fat—lost the same amount of weight as participants who followed a high-fat, low-carbohydrate diet. This suggests that your total calorie intake is most important when it comes to weight loss. The Institute of Medicine suggests it’s acceptable to consume up to 35 percent of your total daily calorie intake from fats. Types of Fat Although you don’t have to switch to a low-fat diet to stay healthy, the type of dietary fat you choose does affect your health. To reduce your disease risks, the Dietary Guidelines for Americans 2010 encourage you to limit saturated fat intake to less than 10 percent of your total energy intake, or less than 22 grams per day for a 2,000-calorie diet, by replacing it with healthier, unsaturated fats. Foods to limit in your diet -- because they are high in saturated fat -- include high-fat meats, butter, cream, ice cream, lard, whole milk and regular cheese. Instead, choose vegetable oils, soybean oil, flaxseed oil, soft tub margarine, purified fish oils, hummus, avocados, olives, peanut butter, nuts and seeds. Exercise occasionally fasting: A good alternative to lose stored fat, although it is not advisable to do more than twice a week. After exercise, take a healthy snack. It Includes 7 vegetables in your daily diet: By eating more vegetables, rich in vitamins, minerals and fiber increases satiety. The vegetables help you lose weight because it has very few calories and eliminate toxins from the body. Take foods rich in tryptophan: oats, milk, sesame seeds are some of the foods rich in tryptophan, an essential amino acid that helps curb the urge to eat. Take a yogurt a day: yogurt, among other benefits, prevents fat from accumulating. It also helps regulate the intestinal transit, avoiding such swelling. Avoid sugar and pastries: Not only are high in calories and sugars but also preservatives. Better to take nuts, fruit or an energy bar. Sugar substitutes in coffee Cinnamon: Cinnamon is an ally to lose weight because it helps regulate blood glucose levels, preventing them from becoming fat. Lemon juice to wake up and dressings: Forget the salt and lemon chooses an ally to lose weight and to enhance the flavor of dishes. You can also use herbs (rosemary, cilantro …). Tip: drink a glass of water with lemon to get up and slows compulsive overeating as well as detoxify. Chew an ice: The proposed diet ice arrival of United States of the hand of its creator, Dr. Brian Weiner, who intend to take cold food and ice to lower the body temperature, so that has to burn more calories to keep warm. Take care sleep: Too little sleep alters appetite. According to different studies have found, a few hours sleep increases the production of leptin, a hormone that directly influences appetite making us eat more calorie foods also. Do yoga or meditation exercises: Ideal for combating stress, an enemy of any diet. Do not let exercise every day: No need macharse in the gym. If you do not have time to go, we can do something as simple as walking or doing simple exercises at home. Start your day with breakfast: One of the most common mistakes people make appetite before your next meal is uncontrollable, besides making consume more calories throughout the day. Weight Watching, start by eating a healthy and nutritious breakfast. 

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Dt. Riyaz KhanDietitian/Nutritionist5yrs exp

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You should not exceed 5 teaspoons of any oil per day. This includes oil/ghee /dalda. Minimum can be 3 teaspoons. Sugar should not be more than 4 teaspoons. 

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Dt. Neha SuryawanshiDietitian/Nutritionist12yrs exp

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You can take 15 gm in a whole day. 

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